Close-Grip Push-Up
The close-grip push-up is a variation of the traditional push-up that targets the triceps and the inner chest. By placing the hands closer together, the emphasis shifts from the chest to these specific areas, providing a more intensive triceps workout.
Execution
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1
Begin in the standard push-up position, but place your hands directly under your shoulders, with your fingers pointing forward.
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2
Engage your abdominal muscles and keep your body in a straight line from your head to your heels.
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3
Slowly lower your body by bending your elbows until your chest almost touches the floor.
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4
Push yourself up by straightening your arms, returning to the starting position.
Benefits
Close-grip push-ups strengthen and define the triceps, improve shoulder stability, and contribute to a strong, balanced upper body. It is an effective exercise for anyone who wants to increase their arm strength.
Common Mistakes
- ! Sinking too far into the lower back: keep your core tight to protect your back.
- ! Allowing the elbows to flare too far outward: keep your elbows close to your body to maintain the emphasis on the triceps.
- ! Not going fully up or down: for maximum effectiveness, lower yourself all the way until your chest almost touches the floor and push yourself all the way up.
Primary Muscles
This exercise primarily targets the triceps brachii, while the chest muscles (pectoralis major) and anterior shoulder muscles (anterior deltoids) are also trained.
Possible Alternatives
If close-grip push-ups are too challenging, try placing your knees on the floor for an easier variation. For more of a challenge, try diamond push-ups by placing your thumbs and index fingers together and performing the exercise.
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